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Are you a professional?

/in /QIC:
PAX: , , , , , , , ,

FNGs:

None today 🙁
Warm Up:

SSH while waiting on the late arrivals – x15 IC

Good morning x10 IC

Mosey to the track

Daisy picker x10 IC

Warm up lap

Grab some fence – leg swings 8x front to back and side to side

Tiger claws x10

The Workout:

Cruise Intervals (again – repeat of a few weeks back) courtesy of coach Jack Daniels. Target was 8×1,000m intervals at ~10k pace with 200m recovery. Pax were encouraged to start with a pace that was slightly slower than 10k pace and work it down over the 8 intervals.

This time YHC made sure the warm up didn’t drag on so we had 3 pax finish all 8 repeats (and one honorable mention for 7 + a deposit).

Mary:

Mosey back to the flag

Forward fold, leg stretches, butterfly demonstration courtesy of Full House

Announcements:

Long Ass Run on the American Tobacco Trail on March 27th. Trying to secure some 2nd F option(s) – worst case we’ll have coffee in a parking deck. 22, 15, 8, and out and back running options + a rucking option.

T-Claps (Recognition):

Lipstick and YHC (can you t-claps yourself?) for being on time this week

McNugget for getting out there despite injury restrictions – always good to see you bro

Skidmark and Cupid for getting after it while dealing with the side effects of the jab.

Red Chair for having our back as always.

Solid 2nd F today – always a highlight of my day.

Prayer:

COVID. Those being vaccinated.
Fumunga’s co-worker battling prostate cancer.

Always a priviledge to lead men. We’ll do this same workout one more time before Wrightsville – the hope is those training can see their improvement over time.

What happens at the John, stays at the John

/in /QIC:
PAX: , , , , , , ,

We had a surprise visit by HS finest this morning. Not sure what the commotion was all about, could have been an arms dealer, could have been speeding…guess you should have came to the John to find out.

EC: Full House, Katniss, UTI, Vasoline

FNGs: None

The Workout:

Head out of Ting > Right on Main > Right on Earp > Cemetery Hill 2X > Right on Avent Ferry > Right on Ballentine > out to 55 > Back to Main Street > Left on Main > Back to Ting

 

 

 

 

 

 

 

 

 

Mary: Ran out of time.

Announcements: Check Slack and FB

T-Claps (Recognition): Everyone for picking up the six.

Prayer: Cupid on his job interview, Full House on his new lead, my Mom who recently received her vaccine.

Felt good to be back in the gloom and very thankful for this group of HIM.

YHC took us out. Thank you for the opportunity to lead.

Do the Major Melon Dew T-Shirt Challenge

/in /QIC:
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Pre-pre-blasted on Tuesday Feb 23rd that any PAX who posted and ran 3+ miles at U-Turn would receive a Mt Dew Major Melon long sleeve T-shirt and a free can sample of the full sugar or zero sugar.  Received plenty of HC’s on Tuesday and plenty more with Friday evening’s pre-blast.  Including myself 24-PAX were out and about at U-Turn…by far the most I’ve ever had the honor to Q

FNGs: none today

Warm Up: quick mosey around the parking lot, Michael Phelps arms, 10x Windmills, 10x Good Mornings, 10x Daisy Pickers, 10x Frankensteins, 10x Imperial Walkers, 25-30 Merkins

The Workout: 3mi option and 6mi option of the standard U-Turn route in reverse

Mary: no time today

Announcements: Monthly Challenge #3 begins Monday;  #monthlychallenge on slack for more details

T-Claps (Recognition): all the PAX completing 3+ miles today and earning some swag

Prayer:  the safety of all the students, teachers, state workers going back to school on Monday.  Also the safety of everyone state-wide as COVID restrictions begin to ease up.

Not sure this was a great idea.

/in /QIC:
PAX: , , , , , ,

7 Pax @ Downtown Train for a 100 burpee, full body beat down. Nice surprise when I got out of my car to see my neighbor…Cancun. Glad you found F3 and keep up the strong work. Also nice to see Warbucks back at it. Plus a rare visit to DT by Full House and UTI.

FNGs:

Warm Up: Slaughter starter (30 burpees)

The Workout: Grabbed some rocks and headed to library parking lot.

Round 1: Curls for the girls, shoulder press, tri cep extensions (3 sets X 15, 20, 25 each in cadence)

10 burpees

Round 2: Chest press, skull crushers (3 sets each X 10, 15, 20 IC)

10 Burpees

Round 3: Squats, lunges (3 sets each X 15, 20, 25 IC)

10 Burpees

50 LBCs in Cadence

10 Burpees

Round 4: Curls for the girls, shoulder press, tricep extensions (2 sets each X 10, 15 IC)

10 burpees

Round 5: Chest press, skull crushers (2 sets each X 10, 15 IC)

10 Burpees

Round 6: Squats, lunges (2 sets each X 15, 20 IC)

Returned rocks

Mary: 10 burpees

Announcements: Quiver 50th coming up. Going to have Respect Month @ DT. Details to ce soon.
T-Claps (Recognition): All Pax for the hard work this morning. That was a tough workout.

Prayer: 1 minute of silence

Have you ever seen Brad Pitt and Nemo in the same place?

/in /QIC:
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Nemo and new hairstyle graced us with their presence while continuing to recover from Uwharrie. Many comparisons were drawn to Brad Pitt and Johnny Depp. Looking good Nemo.

Couple late guys too. You know who you are.

FNGs: None
Warm Up: About 1 mile warmup. Leg swings front to back and side to side, Tiger claws, A-skips, B-skips
The Workout: Prefontaine for 3 miles. 200 m at 5k pace, 200m at 10s slower (1:20mm). 2 400m at short interval pace, 400 recover in between
Mary: Stretching and it felt good
Announcements:
T-Claps (Recognition): Good to see Fumunga
Prayer: Fumunga’s co-worker, Fumunga on upcoming fatherhood. Pikachu and M

Safety First

/in /QIC:
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9 PAX for some miles at R4TJ.

FNGs: Nope
Warm Up:Nope
The Workout

Stayed on the same side of 55 for some hilly miles. Cemetery Hill, Elm Street, and Library Hill were enjoyed by all.

Mary:
Announcements:
T-Claps (Recognition):
Prayer:

Cruisin

/in /QIC:
PAX: , , , ,

FNGs:

None today
Warm Up:

Mosey to the track for a warm up lap

Good morning x10 on my down/up

Daisy Pickers x10 IC

Grab some fence – leg swings 5x side to side and front to back

Tiger claws x10

100m of A skips and B skips
The Workout:

Cruise Intervals courtesy of coach Jack Daniels. Target was 8×1,000m intervals at ~10k pace with 200m recovery. Pax were encouraged to start with a pace that was slightly slower than 10k pace and work it down over the 8 intervals.

We were running short on time so YHC called it after a few pax finished interval 7.
Mary:

Recovery mosey to the parking lot.

Yoga – chattaronga, downward dog, runner’s lunge, pidgeon
Announcements:

Q School the 21st
T-Claps (Recognition):

New site leadership at Tiger Blood – t-claps to Lipstick for stepping up.

T-claps to Wiggly who didn’t know this was track work but joined us none the less and got some work in!

McNugget for getting after it while he works on getting off the IR. Good 2nd F this morning bro.

Prayer:

COVID. Our schools going back. Those being vaccinated.

Taper Week!

/in /QIC:
PAX: , , ,

FNGs:

None today
Warm Up:

None – we were off for an easy mosey
The Workout:

3 mile mosey down and back on Holly Springs Road.

20 minute Yoga session with our girl Sarah Beth (YouTube that is…..don’t worry, no core principles were violated).
Mary:

Yoga
Announcements:

Uwharrie this weekend – a few pax running and at least one volunteering
T-Claps (Recognition):

Dawgpound for doing some intentional low heart rate running. Makes you run easy which is an important skill to learn.
Prayer:

Those dealing with COVID.

Flest okkar hlupu hratt í dag

/in /QIC:
PAX: , , , , , , , , , , ,

EC: Shamwow

FNGs: None

Warm Up:

The Workout:  Dumbo ran this route awhile back, was a great day to run it again.

 

 

 

 

 

 

 

 

Mary: MIA

Announcements:  Check Slack and FB

T-Claps (Recognition): PAX for picking up the 6 the whole route.

Prayer: Unspoken, PAX racing this weekend, anyone who is struggling

Bearly Curling to 777

/in /QIC:
PAX: , , , , , , , , ,

Mid-week YHC noticed that Cletus didn’t have a Q signed up so I took it. Always great to take the shot at Qing a no-nonsense bootcamp that doesn’t require any equipment or mileage minimums. Pretty chilly this morning – weather app said feels like of 11. I think we warmed up everything but our finger tips……

In the pre-blast thread there was some conversation about being light on the legs for the sake of long runs on Saturday – YHC put together something that looked light on the legs to me but the post-CoT chatter showed some disagreement. Oh well, I try.

FNGs:

None today – a shame.
Warm Up:

Mosey down to the end of the parking lot and circle up

SSH x20 IC

Good Morning x10 IC

Sir Fazio x10 fowards/backwards IC

Daisy pickers x10 IC

Goofball x10 IC
The Workout:

Mosey to  the middle parking lot/rock pile. Some grumbling when pax were told to pick up a rock – I promised that we wouldn’t hold onto it for very long.

I dropped one cone ~50ft down the parking lot and the other another 50ft down.

Pax dropped their rock at the starting end and did 7 Chillcut Plank Jacks IC. We then bearly curled (bear crawl pushing the rock out in front of you) to the middle cone where we stoped for 7 Merkins. Curl to the end for 7 squats and then we curled our way back to repeato. YHC challenged pax on the name of this setup and sadly no one knew it – Tripls 7s. We repeated with bearly curling for three total rounds and then ditched the rocks and completed the 7 rounds with a mosey in between.

We then moseyed to the center of the baseball fields for Preacher’s Chair – originally attempted a 10 count IC down the line but that seemed like a bit much so we modified to straight counts. Followed by 30xIC balls to the wall, then 30x IC preacher’s chair, then ascending testicals with 10x merkins flat, 10x at 45 degrees, and then 5x (or hold) handstand merkins at the top.

Mosey back to the flag/tennis court avoiding the ice along the way. We circled up with 6 minutes to go for Mary.
Mary:

Freddy Mercury x30 IC

Side plank – hold or crunches, x10 IC each side

Homer to Marge x10IC, x10IC each single leg – the mumble chatter got a bit intense….

Pickle Pounders x30 IC

LBCs x30 IC
Announcements:

Wear red on Friday – YHC gave a recap for why we do what we do at Wrightsville. 7x red shirts + 1x red toboggan (that’s a hat around here for all you transplants) meant 40 burpees. YHC was accompanied by most pax in attendance for these following CoT.
T-Claps (Recognition):

Everyone who posted in the cold this morning – if you can get through winter the rest of the year will be easy! Great #s all around the region this morning + a solid 2nd F at Panera following the beat downs.
Prayer:

Praises for many pax – Lipstick and his family, Katniss’ co-worker, Crab Legs for his inspiration. YHC took us out.